Name: Playbook - Sam Sweeney - 11/11 Shoulders and Core
Uploaded: 2026-06-17T00:04:46.854Z
Duration: 60 min
Description: 11/11 Shoulders and Core

Great and easy one to adapt travel with no barbell

Melissa

Simple yet super effective ✨ feeling strong 💪

Megan

Kelly

I love love shoulder days. Love the landmine push press 💕

That triset 😮‍💨😮‍💨👌🏽

Aileen Bernuy

Dominique

Francesca

Military & Y raises always get the party started 🔥

Alexandra Casi

Maria

Grace

Amie

yangBAE

These workouts have me learning so much about my body 🥵

Brittany

Audry

Mia Arrowsmith

I loved this workout!! Tempo work plus strength plus mobility 🤯❤️ i pushed 4 ⭐️ by a mistake

Veronica

Lynn

Katie

Michelle 

Audi

Landmine movement throughout split is exceptional 🔥🔥

Lakshmi Neelesh Nimmagadda

Brenda

Loved the ab movements in this one. Phew I felt them in a whole new way! 🔥

Leyla

JulieAnn

Cara

Happy friyay! Great pump into the weekend !

Porchia

Love all the landmine variations this week!

Ashley Greeley

Nyakeh

EnTuwan

Loving the landmine work this week 🙌🏼🙌🏼🙌🏼

Megan Laudick

Happy Friday!

*Focus of this split: strength building and mobility. 

Warm Up: foam roll, upper body warm up and activation routine A from app, + 10 mins steady state cardio to warm up the CNS [optional]

Click the ‘start now’ button to find the training day overview

Shoulders and Core: 

Compound Set: 
1A. Standing Military Press: 4S/6-8R, 6-8R, 6-8R, 8-10R 
1B. Banded Y Raise: 4S/4-8R [2 second concentric, 2 second pause, 2 second eccentric] 

2. Landmine Push Press: 5S/15R, 12R, 10R, 8R, 6R [2 second eccentric, explosive press]

Compound Set: 
3A. Single Arm Rear Delt Lateral Extension: 3S/10-12R each side [2 second pause at the bottom, 2 second pause at the top] 
3B. Chest Supported Lateral Raise: 3S/12-15R 

Triset: 
4A. Neutral Grip Z Press Hold + Reps: 3S/30 second hold + 6-10R 
4B. Wide Leg Sit Up with reach: 3S/10R 
4C. Wide Leg Hip Ups: 3S/15R

11/11 Training Day Overview

Rep Range: 6-8R. 6-8R, 6-8R, 8-10R 
Tempo: steady
Modification: Standing dumbbell overhead press

Set Up: 
- set up the barbell on the rack at about chest height [so you can easily grip the barbell in a standing position.]
- stand in front of the barbell, in the center
- step under the barbell and bend your knees while keeping your torso upright and position the bar across your chest/front delts
- grip the barbell with a pronated grip [a thumbs distance in from the knurling on each side is a good starting point. Adjust grip based on your mobility and bio mechanics.]
- un rack the barbell and step back, away from the rack 2-3 steps
- keep your elbows slightly in front of the bar, knuckles facing up
- plant your feet flat on the ground in a hip width stance
- squeeze your glutes and  tuck your ribs to lock in a tight brace in your trunk 

Execution: 
- drive your feet through the ground and extend your arms
-  press the barbell up and into an overhead position
- bring your head under the bar at the top of the rep 
- bend your elbows and lower the barbell to a 90 degree bend in your arms [or just below] at the bottom of the rep
- elbows should be in line with wrists and wrists should stay straight

Standing Military Press

Rep Range: 4-8R 
Tempo: 2 second concentric, 2 sec pause at top, 2 second eccentric, 2 sec pause at bottom 
Modification: standing dumbbell Y raise

Set Up: 
- loop a large loop band around a rack or cable [or anything sturdy] 
- step in front of the rack, facing the band
- grip the large loop band with a pronated grip 
*make sure you are far enough away from the band to feel tension, but not so far that you cannot raise the band overhead with control. An arms length is a good place to start. 
- lift your arms to shoulder level and extend your arms out, so your hands are pointing towards the direction of the band
- squeeze your glutes and tuck your ribs to brace
- depress your scapula and keep them pinned 

Execution: 
- with a pronated grip on the band raise the band up and overhead
- as you raise the band pull it apart so your arms make a Y shape at the top of the rep 
- keep your traps down and contract your high back/delts 
- lower the band with control until your hands are in line with your shoulders again 
- keep a tight grip on the band
- do not hyperextend in the low back as you raise, hold a strong brace

Standing Banded Y Raise

Compound Set

Rep Count: 15R, 12R, 10R, 8R, 6R
Tempo: explosive press, 2 second eccentric 
Modification: dumbbell push press

*the goal will be to increase your weight as the reps go down. Of course never sacrificing form for weight. 

*if you do not have access to a landmine attachment, simply position one end of your barbell in the corner of a room. Wrap the bar with a towel to pad the wall if needed.

Set Up: 
- position one end of your barbell in the landmine attachment 
- load the free end of the barbell with appropriate weight for the rep count
- step in front of the loaded end of the barbell and stand with feet together
- grip the end of the barbell with both hands, overlap your fingers over one another 
- lift the bar off the ground and position the edge of the barbell above your chest, just below your collarbone
- squeeze the end of the barbell with your palms, to keep the bar in place [you will get some high chest activation with this] 
- pin your elbows in close by your sides 
- drive your hips in, squeeze your glutes, and brace
- point your chest up and tuck your ribs- hold this position 

Execution: 
- bend your knees slightly, press up lightly onto the balls of your feet, and drive your hips in as you extend your arms and press the barbell up [the direction of your press will follow the line of the barbell]
- with feet flat on the ground, stabilize at the top, hold tension in your front delts 
- use a 2 second eccentric as you bend your elbows, keeping them close by your sides, and lower the end of the barbell back towards your collarbone
- the hip drive from the push press is important- play around with your positioning so you feel fully stable

Landmine Push Press

Rep Range: 10-12R each side
Tempo: 2 second pause at the bottom, 2 second pause at the top 
Modification: banded lateral extension, or bent over single arm rear delt fly

Set Up: 
- use no attachment on one side of the cable 
- position the cable just above shoulder height 
- stand next to the cable, facing 90 degrees from the cable 
- reach across your chest and grip the knob of the cable with the hand furthest- pronated grip 
- grip the rack of the cable rig with your other arm to help stabilize
- keep your chest and hips facing forward
- start with your hand holding the cable in line with your front delt
- pin a slight bend in your elbow of the hand holding onto the cable 

Execution: 
- use your rear delt to pull the cable across your chest and just slightly down out to your side
- your hand should be out to your side at ~45 degree angle from your torso, and slightly below your delt 
- contract your rear delt and hold for 2 seconds 
- release the cable with control until your hand is in line with your front delt again 
- pause here for 2 seconds 
- complete all reps on one side before moving to the next side

Single Arm Rear Delt Lateral Extension

Rep Range: 12-15R 
Tempo: steady 
Modification: no chest support 

Set Up: 
- set an incline bench to ~75-85 degrees
- grip a dumbbell in each hand 
- straddle the bench with your feet and press your chest/hips into the back pad of the bench 
- extend your arms down from your delts, they should be slightly in front of your torso positioning/the bench 
- keep your head/neck in a neutral position 

Execution: 
- keep your arms straight and extend your arms out to your sides [again they should stay slightly in front of your torso/the bench] 
- raise the dumbbells until they are in line with your delts 
- contract your lateral delts, palms down at the top of the rep 
- lower your arms with control until your dumbbells are below your delts again

Chest Supported Lateral Raise

Rep Range: 30 second hold + 6-10R 
Tempo: iso hold, steady tempo reps 
Modification: seated overhead press hold

Set Up: 
- sit on the ground with your legs wide or straight in front of you
- grip a dumbbell in each hand, neutral grip 
- curl the dumbbells up to your shoulders and press the dumbbells up and to the overhead position 
- drive your ribs down, keep an upright and neutral spine- chest facing forward 

Execution: 
- brace your core and create a stiff trunk as you think about reaching your arms to the ceiling 
- keep your arms fully extended but not hyperextended overhead 
- hold the dumbbells overhead and hold for the entire 30 seconds
- after 30 seconds, bend your elbows and lower the dumbbells to a 90 degree bend in your arms
- extend your arms overhead again and continue reps with a steady pace

Neutral Grip Z Press Iso Hold + Reps [check notes hold time]

Rep Count: 10R 
Tempo: steady 
Modification: bent legs and plant feet on the ground, or perform wide leg crunch

Set Up: 
- sit on the ground with legs spread wide
- lie your back on the ground, chest up 
- extend your arms overhead
- keep your spine neutral 

Execution: 
- bring your arms forward and lift your back off the ground 
- reach your arms forward and in between your legs as you sit up and contract your core
- lower your back to the ground again, bringing your arms back overhead as you lower
- continue reps with a steady pace

Wide Leg Sit Ups

Rep Count: 15R
Tempo: steady 
Modification: bent legs but keep them together

Set Up: 
- lie on the ground in a supine position with legs wide
- bend your legs and press the bottoms of your feet together 
- plant your arms by your sides and press them into the ground 

Execution: 
- use your core to lift your legs off the ground
- raise your bent legs towards and lift you hips off the ground, and towards the ceiling at the top of the rep 
- contract your core
- lower your hips back to the ground with control 
- bring your legs back to tap the ground before continuing reps

Wide Leg Hip Up

Triset

11/11 Shoulders and Core

No modification for hack squat. No weight is not modification. Overall okayish workout.

Jennifer

6/16 Quads, Glutes

Jessica

6/15 Shoulders, Arms

Really loved the trap bar grip on the stiff legs, hit soooo right ❤️‍🔥

Lizz

6/12 Hamstrings, Glutes

This felt great and the burnout was especially awesome!

Janet

6/11 Chest, Shoulders

💪🏻💪🏻💪🏻💪🏻❤️🔥❤️❤️

6/10 Back, Core/Abs

Elaine Rondon

Loved the ladder SS! As always such a good leg day! 🔥

6/9 Quads, Glutes

How many times can I say perfection in a single split? The limit does not exist ♾️

6/8 Shoulders, Arms

Please make this split a permanent workout option on the app! I have extremely mixed feelings about it, but I can’t deny the growth I’ve been seeing!

Emily

6/5 Hamstrings, Glutes

6/4 Chest, Shoulders

Absolutely loved everything about this one, a favorite for sure!

6/3 Back, Core/Abs

The burnout leg extensions were a really cool variation!

BabyLuv

Morgan

6/2 Quads, Glutes

Love the lat raise variety, hit just right ❤️

6/1 Shoulders, Arms

Calling the authorities because that box squat into reverse lunges superset-pyramid-drop-set shenanigans was attempted murder.  😤🥵

Mandy Rigsby

Alice

5/29 Hamstrings, Glutes

Vanessa

Shoulders and chest annihilation 🤸🏻‍♀️🥇🪂

5/28 Chest, Shoulders

I would love if there were more abs on ab day. But I adore all of the diff ways we worked the back.

I surprised myself today! Didn’t know i had the strength or stability to do the one leg pullover and I did!!! This split has really made its way into my top favorites already!

5/27 Back, Core/Abs

5/26 Quads, Glutes

All the corkscrews felt SOOO good today 💪🥰

5/25 Shoulders, Arms

Heather

Alexis

5/22 Hamstrings, Glutes

Solid chest day. Those around the worlds depleted the tank fully!

Tamara Feist

5/21 Chest, Shoulders

I'm trying to fall in love with the gym again and the structure of this split is helping significantly! Thanks Sam!

5/20 Back, Core/Abs

First day back! Almost 11 months postpartum. That was tough but so glad to be back at it.

5/19 Quads, Glutes

The trisets flowed so perfectly together!

Trisha Jones

5/18 Shoulders, Arms [NEW SPLIT!]

This day always feels so aligning for me 🥰

Just did the running part …needed that this morning 🔥

Yesenia

5/15 Shoulders, Core (sprints- DELOAD)

Wall sits never fail to bring the quad fire 🔥

Vonny

5/14 Quads, Glutes (abs-DELOAD)

Shoulders have been feeling a lot stronger to support these chest day moves!!

Lorena

5/13 Chest, Triceps (sprints- DELOAD)

5/12 Glutes, Hamstrings (abs- DELOAD)

Bicep endurance has improved so much over the course of this split 💪🥰

5/11 Back, Biceps (sprints- DELOAD)

Linz

Great split. Ready for a deload week though

5/8 Shoulders, Core (sprints)

Holly

5/7 Quads, Glutes (abs)

Flavia

Has anyone got triceps I can borrow? Mine are on 🔥🔥💪

Carol

5/6 Chest, Triceps (sprints)

Really love the eccentric focus on the 2-1 ham curls

5/5 Glutes, Hamstrings (abs)

God those inverted rows get me every time 💀🫠

Molly

5/4 Back, Biceps (sprints)

One of the kick ass workout ever. Those snatches wow. Loved it. 😍

5/1 Shoulders, Core (sprints)

Lateral walks and step ups were challenging today, loved it. 😍

Omg the step ups 😭🥵. I will not be able to walk right tomorrow

Faith

4/30 Quads, Glutes (abs)

Took a week break cause was in a rut but we're back and feeling better 🔥 even with the break still progressing 🔥 all thanks to the intentional programming.

4/29 Chest, Triceps (sprints)

The contralateral reverse lunges felt really great today!

4/28 Glutes, Hamstrings (abs)

Karen Arce

Better than late than never 🥹🤷🏻‍♀️

4/27 Back, Biceps (sprints)

Jill

This split is by far my favorite. Please add Cardio days more🩵

Olivia Schneider

4/24 Shoulders, Core (sprints)

Gabrielle

McKayla

Loving this!! I needed to switch gears! Love the new challenge.

4/23 Quads, Glutes (abs)

Rachael

So good. I’ve been combining chest and shoulders for my 4 days a week split and works great!!!

4/22 Chest, Triceps (sprints)

Jessi mollak

Lisa

4/21 Glutes, Hamstrings (abs)

Pull ups will forever be a struggle 😂😂

4/20 Back, Biceps (sprints)

Love this program. Skipped run did deep stretches instead.

4/17 Shoulders, Core (sprints)

Shannon

4/16 Quads, Glutes (abs)

Energy on high today! Flew through that and finished feeling absolutely fantastic! A favorite for sure!!

4/15 Chest, Triceps (sprints)

Wow I really needed that! Feeling so strong and balanced 🥰❤️‍🔥

4/14 Glutes, Hamstrings (abs)

Kayla Staker

4/13 Back, Biceps (sprints)

Love the addition of core and ab work. Thank you. Always a challenge for me but worth it!

11/11 Shoulders and Core

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